145
Workout

Long run

~56 min.
~672 kcal
Comments

Long run is a functional loop workout designed to increase endurance and improve aerobic fitness in runners. The program includes long, low-intensity interval exercises that emulate long-distance running. Participants train at a moderate pace, maintaining constant activity throughout the session. The Long Run workout helps participants increase endurance, improve cardiovascular fitness, and prepare for long-distance events.

Warm Up
Widmill
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
15 sec.
Tilt
1
Level: 1
8
Main exercises
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10
Pike Stand
10
Level: 2
6
Hip extension
3
Level: 1
10
Low pull - slide T
7
Level: 1
6
Side lunge (alternating)
3
Level: 2
12
Squats with external rotation
7
Level: 2
12
Pistol
5
Level: 1
10

Comments